AMRAP Dynamo Thrive - Day 3 - Week 4

AMRAP Dynamo Thrive – Day 3 – Week 4

Arun Kumar T, D.P.T, PN Coach

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Welcome to Day 3 of the AMRAP Dynamo Thrive Workout Routine!

Embark on today’s journey with a series of exercises designed to enhance your muscular endurance and core stability. Day 3’s theme is all about blending strength with agility, ensuring that every muscle group gets the attention it deserves. You’ll be engaging in a variety of movements that not only build muscle but also improve your balance and coordination.

Diverse Exercises for a Full-Body Challenge

Today’s lineup includes Knee Pushups to fortify your upper body, Wall Sits for lower body endurance, and dynamic movements like Toe Taps and Toe Touches to keep your heart rate up. Core strength will be targeted with the Dead Bug and Donkey Kick exercises, while the High Plank will challenge your whole body stability. To round out the session, we’ve included Calf Raises and Seated Leg Extensions to ensure every muscle fiber is activated and ready for action.

AMRAP Dynamo Thrive: Maximizing Every Minute

As part of the AMRAP Dynamo Thrive, we’re pushing the limits with an interval-based circuit format. You’ll spend 50 seconds giving your all to each exercise, followed by a crucial 10-second rest period. This structure is designed to maximize your workout efficiency, allowing for a high-intensity session that boosts both strength and cardiovascular health.

Stay Motivated and Monitor Your Progress

Remember, the goal is to complete as many reps as possible within each 50-second work period—hence the name, AMRAP (As Many Reps As Possible). Keep track of your reps to monitor your progress throughout the program. With each day, you’ll notice improvements in your performance, endurance, and overall fitness level.

Ready, Set, Thrive!

Prepare to dig deep and embrace the burn as you tackle Day 3 of the AMRAP Dynamo Thrive. Remember to focus on form and breathe through each movement. Get ready to sweat, push your limits, and most importantly, thrive! Let’s get started and make every second count.

Day 3 of AMRAP Dynamo Thrive

Prior to commencing your workout, it's essential to incorporate a brief warm-up routine. Spend around 5 minutes either doing some brisk walking in place or strolling around your house.

This pre-workout warm-up helps prepare your body for exercise, increasing blood flow and flexibility to reduce the risk of injury and enhance overall performance.

Equipment Suggestion

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Circuit 1- Do the circuit 3 times

1) Knee Pushup for 50 Sec

Instructions:

Start in a high plank with your arms extended directly under your shoulders.

Bend your elbows and lower your body towards the floor, while keeping your eyes focussed ahead.

Pause when your chest is close to the floor, making sure your elbows are tucked close to your torso.

Then slowly push yourself back up to the starting position.

Lower your knees to the floor, and repeat the same movement again.

Rest for 10 Sec

2) Wall Sit for 50 Sec

Instructions:

Stand with your back against a wall in a comfortable and upright position.

Slowly slide down the wall until your knees are bent at a 90-degree angle.

Make sure your feet are planted firmly on the floor in shoulder width apart.

Allow your arms to drop to your sides.

Hold this position for as long as you can.

When you can no longer maintain the position, slowly and calmly slide back up the wall and stand.

Rest for 10 Sec

3) Toe Taps for 50 Sec

Instructions:

Stand with your feet hip-width apart and arms at your sides.

Lift one foot off the ground and tap the toe of the opposite foot lightly on the ground.

Tap the toe of the opposite foot lightly on the ground 8 times quickly.

Switch feet and repeat the same steps.

Continue alternating feet, tapping the toe of the opposite foot 8 times quickly.

Rest for 10 Sec

Circuit 2- Do the circuit 3 times

4) Toe Touches for 50 Sec

Instructions:

Stand with feet shoulder width apart.

Bend your knees to lower your upper body slightly.

Raise both arms up towards the ceiling.

Keeping your knees bent and your arms raised, reach forward with your fingertips towards your toes.

Raise your torso back up to the starting position.

Repeat the movement for desired number of repetitions.

Rest for 10 Sec

5) Dead Bug for 50 Sec

Instructions:

Lie flat on your back with your feet flat on the floor and your knees bent.

Raise your arms directly in the air.

Keep your low back pressed into the ground, pull in your belly button towards your spine, and press your lower back flat against the floor.

From there, slowly lower your right leg until it just hovers above the ground.

At the same time, lower your left arm until it is just above the ground.

Return to the starting position, and repeat on the other side.

Rest for 10 Sec

6) Donkey Kick for 50 Sec

Instructions:

Start on all fours, with your knees and hands aligned underneath your shoulders and hips.

Tuck your toes under and lift your knees off the floor.

Engage your core and round your spine, hinging at the hips.

Exhale as you kick your feet back, straightening your legs and flipping them up towards the ceiling.

Keep your head and neck in line with your spine as your legs reach up towards the sky.

Pause before inhaling to bring the knees back into the chest.

Return to the starting position and repeat.

Rest for 10 Sec

Circuit 3- Do the circuit 3 times

7) High Plank for 50 Sec

Instructions:

Start with your hands shoulder-width apart on the floor and extended in front of you.

Tuck your toes and step or jump back to a plank position.

Pull your belly button in towards your spine to stabilize your core.

Squeeze your glutes and quads and ensure your shoulders, hips, and heels are in a straight line.

Make sure your head is in line with your spine and look at a spot on the floor about a foot beyond your hands

Maintain the plank position while breathing deeply for 30 seconds to 1 minute.

To come out of the plank, lower yourself to the floor one vertebrae at a time.

Rest for 10 Sec

8) Calf Raises for 50 Sec

Instructions:

Stand up straight with your feet shoulder width apart

Raise up onto the balls of your feet as high as you can, lifting your heels off the ground

Hold for a moment before lowering your heels back to the ground

Repeat the exercises for desired number of reps

Rest for 10 Sec

9) Seated Leg Extension for 50 Sec

Instructions:

Sit on the leg extension machine with your back and hips firmly pressed against the seat.

Place your lower legs under the padded lever and adjust the lever to fit your thighs.

Grasp the handle in front of you and extend your legs out to the farthest point.

Pause at the farthest point and then slowly return to the starting position.

Repeat for the desired number of reps.

Rest for 10 Sec

Cool Down and Stretching

After completing your workout, it's crucial to follow up with an effective cool-down routine. Take a leisurely 5-minute walk around to gradually lower your heart rate and help your body recover. Alternatively, you can opt for static stretches to release muscle tension and improve flexibility.

This cool-down phase is essential for reducing post-workout soreness and promoting a sense of well-being, making it an important part of any exercise regimen.